WODs
Workouts of the Day
Skill / Strength
Deadlift 5-3-1
(Week 2/5)
Before and after each set of deadlifts complete a set of 5 Strict handstand push ups
WOD
Working for 1 minute and resting for 1 minute for a total of 7 rounds, accumulate as many rounds as possible of:
10 Box jumps 24/20”
10’ Handstand walk
10 Deadlifts 60/42.5kg
Scaled Options
10 Box jumps 12/8”
10 Shoulder taps in a wall climb
10 Deadlifts 30/20kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Complete as many reps as possible in 18 minutes of:
60 Alternating arm dumbbell hang snatches 22.5/15kg
60 Walking lunges with dumbbell overhead 22.5/15kg
60 Burpees over the dumbbell 22.5/15kg
60 Toes to bar
Scaled Options
30 Alternating arm dumbbell hang snatches 10/5kg
30 Walking lunges with dumbbell 10/5kg
30 Burpees over the dumbbell
30 Hanging knee raises
Accessories
Accumulate 1 minute in an ‘L’ Sit hold on the parallets
Hold a back scale for as long as possible on each leg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Coffland
For Time:
6 Minute Pull Up Bar Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
60 Double unders
60 Dumbbell Snatches 22.5/15kg
60 Double unders
60 Wall balls 9/6kg to 10/9’
60 Double unders
60 Toes to bar
60 Double unders
60 Wall balls 9/6kg to 10/9’
60 Double unders
60 Dumbbell Snatches 22.5/15kg
60 Double unders
Scaled Options
60 Double unders
60 Dumbbell Snatches 22.5/15kg
60 Double unders
60 Wall balls 9/6kg to 10/9’
60 Double unders
60 Toes to bar
60 Double unders
60 Wall balls 9/6kg to 10/9’
60 Double unders
60 Dumbbell Snatches 22.5/15kg
60 Double unders
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Gallant”
Working in pairs, complete for time:
1 mile Medicine Ball Run 9/6kg
60 Burpee Pull-Ups
800 meter Medicine Ball Run 9/6kg
30 Burpee Pull-Ups
400 meter Medicine Ball Run 9/6kg
15 Burpee Pull-Ups
3-2-1-GO!!
Skill / Strength
Every 2 minutes for 6 rounds complete:
2 Paused push jerks (3 seconds in catch)
2 Push jerks
WOD
Complete the following for time:
12-9-6
Shoulder to overhead 85/60kg
Muscle ups
Scaled Options
Shoulder to overhead 35/25kg
Jumping bar muscle ups / banded pull ups
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Every minute on the minute for 10 minutes complete:
Odd - 200m run
Even - Max Dumbbell box step overs in remaining time 22.5/15kg & 24/20”
Score is total number of Dumbbell box step overs
Rest 5 min
Every minute on the minute for 10 minutes complete:
Odd - 20 Wall balls 9/6kg to 10/9’
Even - Max Burpees to 6” Target
Score is total number of burpees.
3-2-1-GO!!
